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Beware of the Keto Flu

As you reset your metabolism back to factory setting, it’s normal to go through a short period of not feeling well. Anything that’s new to the body is a stress on the body, even if it’s good for the body. Think of when you’ve ever started exercising for the first time and how it felt. Your body is use to burning sugar. Now that you’ve begun restricting sugar in your diet and it’s not amply available, your body will begun to look in other places for sugar and create it if necessary. This process is called gluconeogenesis.

Arm yourself with your grocery list and your sheet titled “Restock LikeGrok.”

As a general template, most mornings I eat eggs and some kind of uncured breakfast meat. Last night’s leftovers are a quick score for a crustless quiche or frittata. Figure out some simple salads for lunch with olive oil and lemon or some other high-fat dressing (probably has to be homemade). And your dinner you’ve already decided on by following your menu.

These are basic suggestions and can be adjusted according to your individual preference:

  • Bacon
  • Cooking essentials:  coconut oil, milk and flakes.  Organic butter, domestic extra-virgin olive oil, Primal Kitchen Avocado Oil
  • Cheese:  shredded mozzarella or cheddar for sprinkling in omelets or the like
  • Eggs:  Pasture -raised or certified organic
  • Flavorings/Sauces/Condiments:  capers, coconut milk, Dijon mustard, fresh herbs(Simply Organic is my favorite), garlic, ginger, lemons, limes, nut butters, olives, pesto, sauerkraut, shallots, sundried tomatoes, tamari, unsweetened coconut flakes, vinegars, Primal Kitchen Honey Mustard and Greek Vinaigrettes, and Primal Kitchen Classic and Chipotle Lime Mayo
  • Fruit: if berries and pitted fruits are in season.  Exercise moderation in this category if it’s off-season.
  • Herbs and Spices:  hopefully your spice rack is already stocked with the basics:  bay leaves, black pepper, chili powder, cinnamon, cumin, garlic powder, nutmeg, onion powder, oregano, red pepper flakes, sea salt. These items don’t need to be purged if they are not organic, just replace
them with the organic variety when you run out.  To expand your flavor horizons add allspice, cardamom, coriander, fennel seeds, paprika and turmeric.  Spice blends such as curry powder, seasoned pepper, and the like are an easy way to add a lot of flavor at once
  • Meat, Fish and Fowl:  You’ve already chosen your entrees, now use the highest quality pasture raised grass fed meat you can find.  Costco is within reach of most of America and it has many organic beef, chicken, fish and turkey offerings.  If you’re not the cooking type, use a crock pot for four to six hours for a fabulous dinner centerpiece with plenty of left overs. Or if that’s too much, check out kettlebellkitchen.com for paleo meals generally priced between 8 and 9 dollars a meal.
  • Nuts:  Macadamia nuts are the best option, or use other favorites in snacks and salads.
  • Snacks:  Have your clients choose their favorites from the following:
  1.  Berries:  Locally grown with cottage cheese or whipped coconut cream with a dash of almond extract and honey
  2. Dark chocolate:  Highest possible cacao content (the Eating Evolved brand is a personal favorite.  Check out the caramel crunch bars and caramel cups)
  3. Fish:  Canned herring, mackerel, salmon, sardines and anchovies
  4. Hard boiled eggs:  Sprinkle with salt and olive oil
  5. Jerky:  Homemade or otherwise minimally processed
  6. Macadamia nuts:  Probably the ultimate healthy, incredibly satisfying between-meal snack.
  7. Olives:  A great source of monounsaturated fatty acids
  8. Vegetables with nut butter spread
  9. Primal Kitchen Dark Chocolate Almond Bar:  A low carb, low sugar protein bar

* Vegetables – omelet:  peppers, onions, mushrooms and spinach
* Vegetables – salad:  avocado, cabbage, carrots, cherry tomatoes, green or red onion, romaine lettuce or loose leaf spinach (prepackaged salads, even organic, are heavily sprayed with a chlorine solution)
* Vegetables:  beets, broccoli, cabbage eggplant, leafy greens (chard, kale, bok choy) , squash and zucchini are great to steam or stir-fry

Take Away:

Beware of not feeling well in the beginning of the process. It will pass. And start nourishing your body with real food.


The Keto Flu | Sparta Chiropractic and Wellness Center